Any vegans/vegetarians out there who want to share how much protein they eat/where they get it?
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You might like to check out http://www.nomeatathlete.com/5-warning-signs/
10% is much too low, especially if you exercise regularly. There are great vegetarian protein sources out there to help you correct it. Try whey isolate (great if you are lactose intolerant as all the nasties removed, but research your brand carefully as some have some nasty additives, I use dymatize), nut butters, eggs, pulses, soy or almond milk (really easy to make your own so no nasty additives), nuts, chia, quinoa or leafy green vegetables such as spinach or broccoli
Good luck on a vegetarian diet, I was always averse to meat but forced to eat it as a small child but gave it up at 13 and am fit, healthy and athletic and my parents have now embraced a mainly vegetarian diet for health reasons
I can't eat soy products or dairy products, and unfortunately, that includes whey! But I can (and do) eat eggs, and I'll check out the website you referred me to!! Thank you so much!0 -
Thank you all for your help! I hated the notion of feeling like I was going to have to rely on animal protein forever -_-0
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So it's around 2-3g per kg of body weight and I currently get around 100g a day. Hummus is great...chickpeas and kidney beans...nut butters...tofu and the best product tempeh. In 100g it has around 19g of protein but also I supplement and the best so far is from pulsin soya protein powder which for 30g has 27g of protein! It's flavorless do you can add it to anything from food to drink....0
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Some great ideas shared here... always looking for interesting sources to add more protein in my diet besides always meats. I too have to stay away from soy. Thanks all
I'll bookmark this thread and check back. 0 -
Seitan is a great source of protein, and even better when you make it yourself. I make amazing sausages, 'ribs', not-meatballs, burgers... even shredded 'chicken'. If I use beans in the mix too, I get even more protein. :-)
Do they sell seitan products that don't have trace soy? I like Sweet Earth, for example, but if I'm remembering correctly the ingredients often say soy sauce
It's actually easy to make your own. Mix vital wheat gluten with water/broth and your seasonings of choice, knead it until it is very springy, then wrap it in tin foil and throw it in the oven. None of this "gently simmer, but don't let it boil or you'll ruin it" nonsense.
I made a batch yesterday and a 370 calorie serving has 45g of protein. The calories could have been slightly lower but I put olive oil in mine.
I believe there is a test to determine gluten intolerance; I'd recommend taking it before you cut out gluten because gluten-free and soy-free vegan is going to be very challenging if you want to get more than the bare minimum of protein. There are many other sources, of course, but they are proportionally lower in protein so it can be hard to get enough protein without going over on calories, depending on your goals.
When I pre-log, I tend to get about 100-120g of protein a day, but that includes a lot of soy. When I don't pre-log or plan out my day, 70-80 is more common. I had a 30% protein level recommended to me, but I just can't seem to make that happen without using tons of supplements or eating only "protein foods" because I need to use my entire day's calorie allotment just to get the protein gms.0 -
I dont eat that much protien, but I shoot for 50g and above each day, which is what the WHO recommends for a lady of my size. (Im small ya'll). I get protien from beans,lentils, boca burgers, rice protien powder, etc0
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Quinoa is a complete protein. Also edamame has 9 g protein.0
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I was told I didn't eat enough protein so now I eat plenty of beans. I made a 3 bean chili yesterday which was devine and I also eat lentils and Quinoa.0
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angelexperiment wrote: »
Seitan isn't made from soy; it's wheat gluten.0 -
angelexperiment wrote: »Quinoa is a complete protein. Also edamame has 9 g protein.
Edamame is delicious and high in protein, but unfortunately for OP, edamame is just another name for soybeans.0 -
Im vegan and can literally get 100 grams a day
Nasoya light firm tofu 36 grams
quorn products are high protein
vegan protein powder - Genuine health
greens: spinach, kale, chard, brocolli,
Lentils, beans, 100% whole grain and sprouted grain breads and flours!0 -
Quorn products are Soy Free!0
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Im vegan and can literally get 100 grams a day
Nasoya light firm tofu 36 grams
quorn products are high protein
vegan protein powder - Genuine health
greens: spinach, kale, chard, brocolli,
Lentils, beans, 100% whole grain and sprouted grain breads and flours!
Don't quorn products use egg albumin as a binder? I used to eat it when I was vegetarian, but stopped when I became vegan. Is there an egg-free quorn product? I hope so, because it was so good!
How much of the Nasoya tofu do you eat in a serving? The package says 8g of protein per 85g, which is the same as the regular firm tofu.
Not asking to be nitpicky; I'm asking because I am trying to get my protein to the 100-120 range without supplements (which are much too big a part of my diet right now), and if I could get that much protein from tofu, and add quorn, it would go a long way.
The sprouted grains are a fantastic suggestion. I didn't realize they were so high in protein until quite recently, despite being vegetarian for 20 years. I don't eat a lot of sandwiches, but when I do, I use trader Joe sprouted rye which has 10g of protein for 2 slices.
Edited to add: I just did a little snooping and saw that Quorn released a vegan version a few years back. I'm so glad you mentioned it or I never would have checked and I wouldn't be eating quorn for dinner, which I will now definitely do 0 -
Neat! So many options! Thank you all!! Is Quorn sold in supermarkets pretty often? I don't recall having seen it.0
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Oh, UK and Ireland. Boooo
Edited to say they apparently carry it at whole foods!0 -
Well, based on the recommendation (RDA) here in the states, the minimum is 0.8 g for every 1kg of body weight. That puts me at about 63 g of protein a day. I adjust my macros so my intake higher; you'll also want to get more protein than the minimum if you heavily exercise.
I mainly get my proteins from nuts, beans, and soy products. I usually couple these with quinoa or other grain products to try to achieve more complete proteins. When I make green smoothies I also add chia seeds, which boost up my fiber and protein intake some more.
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The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. Google authoritynutrition.com to find out more.
- 100 grams Quorn mince has 14.5 grams of protein.
- 30 grams (a scoop) Optium whey protein shake 24 grams of protein.
- 100 grams lentils (boiled) has 9 grams of protein.
- 100 grams cottage cheese has 11 grams of protein (Lild Linessa light tastes great)
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